Pose of the Month: Trikonasana (Triangle Pose)

Author: myaizzolena / Date: 11-06-2015 / Tag: Full Circle Yoga, Trikonasana, Triangle pose, Yoga, pose of the month, Libby Felts, Shauna Zapp /


Trikonasana or Triangle Pose beautifully reminds us of a sacred trinity; the body, mind and spirit. In yoga we often speak about how our yoga practice is more than the physical expression of the pose. It is an intentional practice to help us break free from the external limitations and definitions of ourselves. This eventually allows us to get in touch with our true self and manifest our true life’s desires. Trikonasana is a perfect expression of the trinity significance. Not only does it look like a triangle at first glance it also displays three triangles within the pose. The first found from your grounded legs to the pelvic bone. The second is constructed from the front fingers braising the ground to the arm pit and hips. The third triangle is seen from your top extended arm to the feet. Here we can also begin to physically connect to the trinity of time; past, present, future. The front foot toes pointing forward represents our future as we move forward in life. Our back foot grounds us down signifying the lessons we learned from the past. Most importantly, our extended fingers and rotated upper torso reaching towards the sky advises that the present moment is where our life manifests fully.  Our hearts sore to the sky and our breath fills fully within our lengthened torso bringing us contentment with the here and now, the only place life exists.

Physically Triangle Pose has many benefits. It stretches and strengthens the thighs, knees, and ankles. It also helps stretch hips, groins, hamstrings and calves. The upper half of our body is being lengthened through the shoulders, chest and spine. Trikonasana internally helps ease anxiety and massages our abdominal muscles improving digestion.

The following step by step instructions are from Full Circles very own, Libby Felts. She helps guide you safely and comfortably on your journey into Triangle pose. This variation is great for those who experience Sacroiliac (SI) joint issues or IT band issues.

  • Have two blocks handy near the top of your mat. From downward facing dog, step your right foot up between your hands. Spin your back foot down 45 degrees, similar to a warrior I stance.
  • Straighten your front leg, keeping a micro bend in your knee. Externally rotate your front femur as you isometrically press your inner thighs towards one another.
  • Bring hands to blocks on either side of your front heel to steady your torso as you lengthen your crown forward, working your spine towards parallel with the ground.
  • Press your right hand or fingertips firmly into the block on the right side of your front foot and turning your belly, torso, and shoulders, stretch your left arm towards the sky, opening up your chest. Gaze towards your top hand, or keep the gaze in line with your sternum.
  • Soften your ribs on the left side. Continue to lengthen your spine from tailbone to crown. Stay for as long as is comfortable, and repeat on the other side. 

Explore all parts of your being; body, mind and spirit with Trikonasana. Open up and venture into the power of your own trinity.